30 Day Summer Shred Workout Program for Men

By Cameron Sowder

For a true Alpha, the grind never stops. If you’re looking for a way to get shredded just in time for summer but still can’t go to the gym, this program is designed just for you by our very own Alpha Athlete Cameron Sowder.

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1 |  2 |  3 |  4 |  5 |  6 |  7 |  8 |  9 |  10 |  11 |  12 |  13 |  14 |  15 |  16 |  17 |  18 |  19 |  20 |  21 |  22 |  23 |  24 |  25 |  26 |  27 |  28

Day 1: Push Workout

Pike Push Ups

• 4 x 5–15 (slow tempo)

Bodyweight Push Ups

• 4 x 10–20 (slow tempo)

Close Grip Incline Push Ups

• 4 x AMP (quick tempo)

Bodyweight Skull Crushers

• 4 x 5–15 (slow tempo)

SUPERSET

• Bodyweight Dips
• 4 x AMP (slow tempo)
• Side Lateral Raises
• 4 x 20–30 (quick tempo)

Day 2: Pull Workout

Dumbell Bent Over Row

• 4 x 10–15 (slow tempo)

Dumbell Vertical High Row

• 4 x 10–15 (quick tempo)

Dumbell Side Laterals

• 4 x 15–20 (slow tempo)

Dumbell Upright Row

• 4 x 15–20 (quick tempo)

Dumbell Rear Dely Fly

• 4 x 10–20 (slow tempo)

Dumbell Renegade Row

• 4 x 8–12 (quick tempo)

Day 3: Leg Workout

Reverse Lunges

• 4 x 10–15 each leg (slow tempo)

Goblet Squat or Front Squat

• 4 x 12–15 heavy (slow tempo)

SUPERSET

• Wall Sit
• 4 x 30sec–90sec
• Forward Lunges
• 4 x 10–15 each leg (quick tempo)

Jump Squats

• 4 x 12–15 (quick tempo)

Single Leg Bodyweight Calf Raises

• 6 x AMP (slow tempo)

Day 4: Push Workout

Banded Push Up

• 4 x 15 (slow tempo)

SUPERSET

• Banded Pike Push Up
• 4 x 5–15 (slow tempo)
• Front Raises
• 4 x 10–20 (quick tempo)

SUPERSET

• Reverse Band Fly
• 4 x 15–20 (quick tempo)
• Side Lateral Raises
• 4 x 15–20 (quick tempo)

Banded Tricep Kickback

• 4 x 15–20 (slow tempo)

Bodyweight Tricep Extensions

• 4 x AMP (quick tempo)

Day 5: Pull Workout

Banded Row

• 4 x 15 (slow tempo)

Pull Ups

• 4 x AMP (slow tempo)

Inverted Row

• 4 x 15 (quick tempo)

SUPERSET

• Banded Pullover
• 4 x 12–15 (slow tempo)
• Banded Good Mornings
• 4 x 12–15 (slow tempo)

Banded Biceps Curls

• 4 x 12–15 (quick tempo)

Banded Concentration Curls

• 4 x 10–12 each arm (slow tempo)

Day 6: Leg Workout

Pistol Box Squats

• 4 x 8–12 (slow tempo)

Glute Bridge Hold

• 4 x 30–45sec (slow tempo)

SUPERSET

• Jumping Alternating Lunges
• 4 x 12 each leg (quick tempo)
• Lateral Lunges
• 4 x 10–15 each leg (quick tempo)

Set Ups

• 4 x 8–12 each leg (HEAVY)(slow tempo)

Single Leg Romanian Deadlift

• 4 x 10–15 each leg (slow tempo)

Deep Squat Calf Raises

• 6 x 15–25 (slow tempo)

Day 7: Rest

Day 8: Push Workout

4–8 Rounds

• Banned Shoulder Press x 15 (slow tempo)
• Banded Push Up x AMP (quick tempo)
• Banded Chest Press x 10–15 (slow tempo)
• Banded Front Raises x 15–20 (slow tempo)
• ISO Metric Plank Hold x 30–90sec.
• Banded Tricep Pressdown x 15–20 (slow tempo)
• Banned Tricep Overhead Extensions x 10–15 (slow tempo)
• Rest 90sec–3min. Max

Day 9: Pull Workout

4–8 Rounds

• Dumbell Curls x 10–15 (slow tempo)
• Dumbell Bent Over Row x 10–15 (slow tempo)(HEAVY)
• Dumbell Vertical High Row x 10–15 (quick tempo)(HEAVY)
• Dumbell Side Laterals x 15–20 (slow tempo)
• Dumbell Upright Row x 15–20 (quick tempo)
• Dumbell Rear Delt Fly x 10–20 (quick tempo)
• Dumbell Renegade Row x 8–12 (each side)(slow controlled)
• Rest 90sec–3min. Max

Day 10: Leg Workout

4–8 Rounds

• Romanian Deadlift x 10–20 (slow tempo)
• Step Up x 6–12 each leg (slow tempo)
• Archer Squat x 10–15 each leg (slow tempo)
• Single Leg Glute Bridges x 8–12 each leg (slow tempo)(pause are top)
• Jumping Lunges or Normal Lunges x 8–12 each leg (quick tempo)
• Deep Squat Hold x at least 60sec.
• Single Leg Calf Raises x AMP (slow tempo)
• Rest 90sec–3min. Max

Day 11: Push Workout

4–8 Rounds

• Standing Arnold Press x 12–15 (quick tempo)
• Seated Wide Shoulder Press x 10–20 (slow tempo)
• Incline Push Ups x AMP (quick tempo)
• Incline Chest Fly x 12–15 (slow tempo)
• Alternating Front Raises x 12–15 (each arm)(quick tempo)
• Tricep Banned Lying Pressdown x 12–15 (slow tempo)
• Tricep Kickbacks x 20 (both arms same time)(quick tempo)
• Rest 90sec–3min. Max

Day 12: Pull Workout

4–8 Rounds

• Pull Ups x 5–10 (slow tempo)
• Banned Pulldown x 12–15 (slow tempo)
• Banned Facepull x 12–15 (slow tempo)(pause at top)
• Weighted Bent Over Row x 15–25 (quick tempo)
• Lying Superman Holds x 6–12 (slow tempo)(pause at top)
• Banned Concentration Curls x 8–12 (slow tempo)
• Weighted Curls x 15–25 (quick tempo)
• Rest 90sec–3min. Max

Day 13: Leg Workout

4–8 Rounds

• Romanian Deadlift into Sumo Squat x 10–15 (slow tempo)
• Bulgarian Split Squat x 10–12 each leg (slow tempo)
• Wall Sit x 30–90sec
• Up Downs x 10–12 each leg (pressing off each leg is one rep)(quick tempo)
• Lateral Lunges x 10–15 each leg (quick tempo)
• Deep Squat Calf Raises x 15–25 (slow tempo)(pause at top)
• Stationary High Knees x 30–45sec (quick as you can)
• Rest 90sec–3min. Max

Day 14: Rest

Day 15: Push Workout

Band Chest Flys

• 4 x 12–15 (slow tempo)

Banded Floor Chest Press

• 4 x 10–15 (slow tempo)(pause at top)

Cross Push Ups

• 4 x 5–12 (each side)(quick tempo)

Banded Tricep Pressdown

• 4 x 10–15 (slow tempo)

Banded Tricep Kickbacks

• 4 x 15–20 (quick tempo)

Elevated Narrow Grip Push Ups

• 4 x 10–20 (slow tempo)

Banded Overhead Tricep Extensions

• 4 x AMRAP (slow tempo)

Day 16: Pull Workout

Banded Lat Pulldown

• 4 x 10–20 (slow tempo)

Banned Pull Over

• 4 x 10–20 (slow tempo)

Bent Over Row

• 4 x 10–20 (slow tempo)

SUPERSET

• Banded Upright Row
• 4 x 10–20 (quick tempo)
• Banded Side Lateral Raises
• 4 x AMRAP (quick tempo)

SUPERSET

• Banded Kneeling High Curl
• 4 x 12–15 (slow tempo)
• Weighted Curls
• 4 x 15–25 (quick tempo)

Day 17: Leg Workout

Weighted Pause Squats

• 4 x 12 (slow tempo)

Narrow Squat

• 4 x 20–25 (quick tempo)

Bodyweight Split Squat

• 4 x 12 each leg (slow tempo)

Wide Squat

• 4 x 10–15 (slow tempo)

SUPERSET

• Nordic Hamstring Curls
• 4 x 12–20 (slow tempo)
• Reverse Lunges
• 4 x 12–15 each leg (quick tempo)

Bent Over Calf Raises

• 6 x 10–30 (slow tempo)(pause at top)

Day 18: Push Workout

Chest Press

• 4 x 15 (slow tempo)

Medium/Wide Grip Bodyweight Dips

• 4 x AMRAP (slow tempo)

Standing Arnold Press

• 4 x 15–20 (quick tempo)

Banding Front Raises

• 4 x 10–15 (slow tempo)(pause at top)

Pike Push Ups

• 4 x AMP (quick tempo)

Narrow Grip Bodyweight Dips

• 4 x AMRAP (quick tempo)

Overhead Standing Tricep Extensions

• 4 x 15–25 (slow tempo)

Day 19: Pull Workout

Banned Hammer Curls

• 4 x 10–20 (slow tempo)

Bent Over Neutral Grip Row

• 4 x 15–20 (quick Tempo)(HEAVY)

Single Arm Bent Over Row

• 4 x 15 (each arm)(slow tempo)(HEAVY)

Bent Over Reverse Flys

• 4 x 15–20 (quick tempo)

Side Lateral Raises

• 4 x 15–20 (quick tempo)

Narrow Pull Ups

• 4 x AMRAP (quick tempo)

Wide Grip Weighted or Banned Curls

• 4 x AMRAP (quick tempo)

Day 20: Leg Workout

Weighted Squat

• 4 x 10–15 (slow tempo)

Single Leg Romanian Deadlift

• 4 x 8–15 (slow tempo)(HEAVY)

Hack Squat Againist Wall

• 4 x 10–15 (slow tempo)

Single Leg Hip Thrust

• 4 x 10–15 each leg (quick tempo)(pause at top)

Heel Sliding Leg Curls (on your back slide your heels to your butt in a glute bridge position)

• 4 x 10–15 (slow tempo)

Single Leg Calf Raise

• 6 x 15–25 (slow tempo)(pause at top)

Day 21: Rest

Day 22: Push Workout

4–8 Rounds

• Banned Shoulder Press x 15 (slow tempo)
• Banded Push Up x AMP (quick tempo)
• Banded Chest Press x 10–15 (slow tempo)
• Banded Front Raises x 15–20 (slow tempo)
• ISO Metric Plank Hold x 30–90sec.
• Banded Tricep Pressdown x 15–20 (slow tempo)
• Banned Tricep Overhead Extensions x 10–15 (slow tempo)
• Rest 90sec–3min. Max

Day 23: Pull Workout

4–8 Rounds

• Dumbell Curls x 10–15 (slow tempo)
• Dumbell Bent Over Row x 10–15 (slow tempo)(HEAVY)
• Dumbell Vertical High Row x 10–15 (quick tempo)(HEAVY)
• Dumbell Side Laterals x 15–20 (slow tempo)
• Dumbell Upright Row x 15–20 (quick tempo)
• Dumbell Rear Delt Fly x 10–20 (quick tempo)
• Dumbell Renegade Row x 8–12 (each side)(slow controlled)
• Rest 90sec–3min. Max

Day 24: Leg Workout

4–8 Rounds

• Romanian Deadlift x 10–20 (slow tempo)
• Step Up x 6–12 each leg (slow tempo)
• Archer Squat x 10–15 each leg (slow tempo)
• Single Leg Glute Bridges x 8–12 each leg (slow tempo)(pause are top)
• Jumping Lunges or Normal Lunges x 8–12 each leg (quick tempo)
• Deep Squat Hold x at least 60sec.
• Single Leg Calf Raises x AMP (slow tempo)
• Rest 90sec–3min. Max

Day 25: Push Workout

4–8 Rounds

• Standing Arnold Press x 12–15 (quick tempo)
• Seated Wide Shoulder Press x 10–20 (slow tempo)
• Incline Push Ups x AMP (quick tempo)
• Incline Chest Fly x 12–15 (slow tempo)
• Alternating Front Raises x 12–15 (each arm)(quick tempo)
• Tricep Banned Lying Pressdown x 12–15 (slow tempo)
• Tricep Kickbacks x 20 (both arms same time)(quick tempo)
• Rest 90sec–3min. Max

Day 26: Pull Workout

4–8 Rounds

• Pull Ups x 5–10 (slow tempo)
• Banned Pulldown x 12–15 (slow tempo)
• Banned Facepull x 12–15 (slow tempo)(pause at top)
• Weighted Bent Over Row x 15–25 (quick tempo)
• Lying Superman Holds x 6–12 (slow tempo)(pause at top)
• Banned Concentration Curls x 8–12 (slow tempo)
• Weighted Curls x 15–25 (quick tempo)
• Rest 90sec–3min. Max

Day 27: Leg Workout

4–8 Rounds

• Romanian Deadlift into Sumo Squat x 10–15 (slow tempo)
• Bulgarian Split Squat x 10–12 each leg (slow tempo)
• Wall Sit x 30–90sec
• Up Downs x 10–12 each leg (pressing off each leg is one rep)(quick tempo)
• Lateral Lunges x 10–15 each leg (quick tempo)
• Deep Squat Calf Raises x 15–25 (slow tempo)(pause at top)
• Stationary High Knees x 30–45sec (quick as you can)
• Rest 90sec–3min. Max

Day 28: Rest